Almond milk, when compared with 2% cow’s milk, has about one-third the calories, is lower in total fat and saturated fat, is higher in mono- and poly-unsaturated fats (the good fats), is lower in carbohydrates, and has no cholesterol. It is a perfect substitute for dairy, whether just for drinking or pouring into smoothies, baked goods, or soup. However, milk does offer more protein.

You can purchase almond milk in the alternative milk section of the grocery store, or you can make it at home using this simple recipe:

Soak one cup of raw almonds in about 3 cups water overnight, and then the next day, blend the almonds in a blender with a pinch of salt. Strain the pulp through cheesecloth or a nut bag to make a creamy drink.

Tip: use the almond pulp in cookies or muffin batter to add texture and a nutty flavor, stir some into oatmeal or use the mixture to make your own hot cereal.

Here are a handful of recipes for making almond milk and for using it as an ingredient:

Overall, almond milk is a great choice, and a nutritious alternative to cow’s milk or soy milk. It is low in calories, can be used in any recipe calling for milk, and—best of all—it has a terrific flavor!